This video lesson shows a pyramid bag circuit, a fantastic method to get fight fit. The principles of this circuit can be used for all combat sports, for self-defence and for traditional martial arts. The only limit is your imagination and your fitness level. As I say in the video, if you are fit enough to do this, then you do not need to do it.

It is for boxers, martial artists and self-defence students who want conditioning that actually relates to fighting, not just running miles or lifting weights.

Why Fight Fitness Is Different

Being fit for a fight is not the same as being fit for a marathon. A fight is short bursts of hard work, close to your limit, with very little recovery in between. You need to be able to strike hard, move and defend while you are tired and breathing hard.

Bag circuits train exactly that. You work at fighting movements, at fighting intensity, and you learn to keep going when you would rather stop.

How a Pyramid Works

A pyramid structure builds the work up step by step and then brings it back down again. That makes it tough in a way that sneaks up on you. The early steps feel easy, the top of the pyramid is hard, and coming back down tests whether you can keep your form when you are already tired.

Whatever you put into the circuit, keep these principles:

  • Keep good form, every strike should be a real strike
  • Stay defended before, during and after each combination
  • Move your feet and use angles on the bag
  • Do not cheat the numbers to make it easier

Make It Your Own

Because it is a set of principles rather than a fixed routine, you can adapt it. A boxer can fill it with punches. A karateka can add strikes and kicks from their style. A self-defence student can use simple, gross-motor strikes they would use for real. Change the techniques, keep the principles.

How to Use It

Start at a level you can complete with good form, and build up over weeks. Keep a record so you can see your progress. If you are coming back from time off or you are older, build up gradually and listen to your body.

Take It Further

Bag work and conditioning are part of the Learn To Box Online Course. If you want to train this kind of work in person, take a look at my Training Camps.